A. 3×3 Banded F Squat (:03 second pause at bottom) B. 3×3 Banded OHS (:03 pause at bottom) On a running clock: C1. 0:00 – 8:00 2 Rounds of: 25 OHS (95/65) & 400 Meter Run *REST any time remaining C2. 8:00 – 16:00 30 – 20 – 10 SDLHP & Weighted Box Step-up (ea=1)...Read More

A. 21:00 EMOM (7 rounds) #1 – 10 K2E + 30 Double Unders #2 – 3 Tire Flips #3 – 40 Meter Bear Crawl B. Group MobilizationRead More

A. 7:00 EMOM – 1 Clean Pull + 1 Clean (increasing) B. For Time: “Elizabeth” 21 – 15 – 9 Power Clean (135/95) Ring Dip C. NFT – 3 Rounds 10 DB Wrist Curls (each arm) :30 Handstand Holds/tapsRead More

A. 15:00 AMRAP 10 KB Swings (HAP) 10 Push-Up 10 Ab Mat Sit Up * Every 3 Rounds = 25 Meter Sled Push B. 5:00 TGU – working perfect positionsRead More

A. 5:00 to establish 1 rep max Thruster for the day (rack) B. 5:00 to establish box jump height max for day C. 4 rounds – 3:00 WORK/ 3:00 REST 300 Meter Row (250 W) 15 Thrusters (95/65) *Max Box Jumps (24/20) in time remainingRead More

A. 4 Rounds (NFT) 10 DB BOR (each hand) :30 REST 10 Dynamic Push-ups (clap/chest touch/etc) 1:00 REST B. 5:00 AMRAP 5 Ring Dips 5 Ring Row 2:00 Transition C. 5:00 AMRAP 10 Cal Row 5 Burpee Over ERG C. Core – Coaches ChoiceRead More

A. 12:00 OT2:00 – 3 Front Squat (75-80%) + 5 Box Jumps B. For Time: 600 Meter Row 60 Front Squats (135/95) 60 Box Overs (24/20) 600 Meter Row *can split up FS & B.O. as needed C. Foam RollRead More

A. Work up to Heavy Snatch for Day B. 16:00 Cap *Start with Mile Run (1200 Meters if mile time 9:00+) then, AMRAP in time Remaining: 5 Power Snatch (115/75) 5 BMU OR 10 C2B Pull-up C. 3 Rounds NFT: 20 Glute Bridge (Weighted) 20 SupermanRead More

A. “CrossFit Total” OR ENDURANCE IN ALL CLASSES 1-Rep Max Back Squat 1-Rep Max Shoulder Press 1-Rep Max Deadlift *athletes get 3 attempts to establish a max of each Post Individual movement and total B. 1000 Meter Row cooldownRead More

A. 5 Rounds: 3:00 Work/1:00 REST 200 Meter Run (or 250 M row) 20 Wallballs Max T2B *score total t2b B. 100 Crunches for timeRead More